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People spend an average of 2 hours and 25 minutes per day procrastinating and over 55 days per year
I know you’ve been there. I mean, the looming deadline, the unfinished project, and the ever-growing to-do list that reminds you whenever you look at your desk of how unserious you are.
But instead of tackling these tasks, you’d find yourself scrolling through social media, watching a mindless TV show, or even cleaning the fridge (anything but the actual work!).
This, my friends, is the phenomenon of procrastination—the irrational act of delaying or postponing a task despite knowing the negative consequences.
But why do we do it? What drives us to choose instant gratification over long-term success? What’s the rationale behind this seemingly illogical behavior?
In this article, we’ll discuss the different reasons why we sometimes find ourselves in the web of procrastination. If we really want to conquer that unhealthy habit, then understanding the causes is the first step.
The Emotional Rollercoaster of Procrastination
Procrastination isn’t just about laziness; it’s a complex blend of emotions, cognition, and self-regulation. Here are some key reasons why we succumb to its trap:
i. Fear of Failure
The fear of not doing well or failing altogether can be paralyzing.
According to the leading procrastination researcher, Dr. Joseph Ferrari, we sometimes believe that delaying the task gives us more time to prepare (even though it rarely does) or shields us from the potential disappointment of an imperfect outcome.
However, this often backfires, leading to rushed work and increased stress.
ii. Perfectionism
The relentless pursuit of perfection can also lead to procrastination. We might find ourselves overthinking every step, getting bogged down in details, and ultimately never starting at all.
We tend to let perfect be the enemy of good, aiming for perfection instead of progress.
iii. Negative Emotions
Tasks can evoke negative emotions like boredom, frustration, or anxiety. To avoid these unpleasant feelings, we push the task away, seeking temporary relief in more enjoyable activities.
iv. Lack of Motivation
Sometimes, the task at hand simply doesn’t spark our interest. We might lack the intrinsic motivation to engage in the activity, leading us to prioritize more engaging tasks, even if they are less important.
v. Underestimating Time
We often underestimate the time it takes to complete a task, leading us to believe we can squeeze it in later without consequences. This miscalculation often results in a last-minute scramble and increased stress.
Beyond the Emotions: Cognitive Biases at Play
Our brains love shortcuts, and that’s precisely what cognitive biases are—mental shortcuts that can lead to irrational decisions. These biases play a significant role in procrastination:
- Present Bias: We tend to prioritize immediate rewards over long-term benefits. The satisfaction of relaxing now feels more appealing than the distant goal of completing the task.
- Hyperbolic Discounting: We tend to devalue the importance of future tasks, making them seem less urgent in the present moment. This makes starting a task feel less pressing, leading to delays.
- Planning Fallacy: We overestimate our ability to get things done in the future, leading us to underestimate the time and effort required. This can result in underpreparedness and last-minute panic.
Breaking the Procrastination Cycle: Strategies for Success
While procrastination is a natural human tendency, it doesn’t have to control us. To combat procrastination and become a master of productivity, you need to:
a. Identify Your Triggers
Recognize the situations, emotions, or tasks that typically lead you to procrastinate. Mine is mostly scrolling through social media. Gaining self-awareness is crucial for developing coping mechanisms.
b. Set SMART Goals
Make your goals specific, measurable, achievable, relevant, and time-bound. This clarity helps break down overwhelming tasks into manageable steps, making them less daunting.
c. Prioritize Ruthlessly
Not all tasks are created equal. Embrace the four quadrants of task execution: urgent and important, important but not urgent, urgent but not important, and not urgent and not important.
d. Minimize Distractions
I started doing this and it worked. Turn off notifications, silence your phone, and find a quiet workspace. Removing distractions helps maintain focus and avoid getting pulled off track.
e. Reward Yourself
Celebrate your progress! Completing even small tasks deserves recognition. Reward yourself with a short break or a small treat to reinforce positive behavior.
f. Seek Support
Don’t be afraid to ask for help from friends, colleagues, or even a therapist. I sought help from my coach and she gave me strategies that I’ve been experimenting with for a while and they’re working. Sometimes, an external perspective and a support system are all you need to overcome procrastination.
Final Thoughts
In your journey to overcome procrastination, there will be setbacks and I’m speaking from firsthand experience. However, understanding the reasons behind it and implementing the strategies discussed above will help you learn to manage your time effectively and achieve your goals.
So, the next time you find yourself tempted to put things off, take a deep breath, acknowledge the underlying emotions and biases, and take the first step towards completing your task. You’ve got this… I’ve got this and together, we’ll win!
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